Legs Body Building Techniques
Back Squat
The back squat is a great exercise that primarily targets your quadriceps and hamstrings, while also targeting your glutes, calves, and hip abductors. To perform a back squat correctly, start by setting up a barbell on a squat rack at about chest height. Position yourself under the barbell, placing it across your upper back, just below the neck, and grip the barbell with your hands slightly wider than shoulder-width apart. Step back from the rack with your feet shoulder-width apart and your toes pointed slightly outward. Ensure your core is engaged and your chest is up. Begin the squat by pushing your hips back and bending your knees, lowering your body in a controlled manner. Keep your back straight and maintain a neutral spine throughout the movement. Lower yourself until your thighs are at least parallel to the ground or as low as your flexibility allows, while making sure your knees track over your toes and do not extend beyond your toes. Once you reach the bottom of the squat, drive through your heels and extend your hips and knees to return to the starting position. Exhale as you rise and inhale as you lower.
Leg Extension
Leg extension is a great exercise that isolates and targets your quadriceps. To perform leg extensions correctly, start by adjusting the seat of the leg extension machine so that your knees align with the machine's pivot point and your back is supported comfortably. Select an appropriate weight on the machine. Sit down and position your feet under the padded bar, ensuring that the pad is just above your ankles. Grip the handles or sides of the seat for stability. Begin the exercise by extending your legs upward, straightening your knees while keeping your back pressed firmly against the backrest. Focus on contracting your quadriceps, the muscles on the front of your thighs, as you lift the weight. Pause briefly at the top of the movement when your legs are fully extended, then slowly lower the weight back down to the starting position, allowing your knees to bend and your legs to return to the initial flexed position. Breathe out as you extend your legs and inhale as you lower them.
Leg Curls
Leg Curls is a great exercise that isolates and targets your hamstrings. To perform leg curls correctly, start by adjusting the seat and leg pad of the leg curl machine to fit your body. Sit on the machine with your back firmly against the backrest and your legs extended. Position the padded bar just above your heels and adjust the machine so that your knees are aligned with the pivot point of the machine. Select an appropriate weight. Begin the exercise by curling your legs upward, bringing your heels towards your glutes by bending your knees. Focus on contracting your hamstrings, the muscles on the back of your thighs, as you lift the weight. Pause briefly at the top of the movement when your legs are fully flexed, then slowly lower the weight back to the starting position, allowing your legs to extend and your knees to return to the initial position. Breathe out as you curl the weight up and inhale as you lower it.